BASI Pilates – Mat Exam (Latest 2024/ 2025 Update) Questions and Verified Answers| 100% Correct| Grade A
BASI Pilates – Mat Exam (Latest 2024/ 2025
Update) Questions and Verified Answers|
100% Correct| Grade A
Q: Muscle focus of Single Leg Stretch
Answer:
Abdominals
Q: Objective of Single Leg Stretch
Answer:
Abdominal strength, trunk stabilization
Q: Muscle focus of Criss Cross
Answer:
Obliques
Q: Objective of Criss Cross
Answer:
Abdominal strength with oblique emphasis, trunk stabilization
Q: Muscle focus of Spine Stretch
Answer:
Abdominals, back extensors
Q: Objective of Spine Stretch
Answer:
Spinal articulation, trunk stabilization, hamstring stretch
Q: Muscle focus of Saw
Answer:
Obliques
Q: Objective of Saw
Answer:
Hamstring stretch, back extensor control, abdominal control with oblique emphasis
Q: Muscle focus of Spine Twist
Answer:
Obliques
Q: Objective of Spine Twist
Answer:
Trunk mobility, back extensor control, abdominal control with oblique emphasis
Q: Muscle focus of Cat Stretch
Answer:
Abdominals, mid/upper back extensors
Q: Objective of Cat Stretch
Answer:
Abdominal control, back extensor strength, lumbar spine stretch
Q: Muscle focus of Back Extension
Answer:
Back extensors
Q: Objective of Back Extension
Answer:
Back extensor strength
Q: Muscle focus of Single Leg Kick
Answer:
Hamstrings
Q: Objective of Single Leg Kick
Answer:
Hamstring stretch, upper back extensor strength
Q: Muscle focus of Side Lifts
Answer:
Obliques
Q: Objective of Side Lifts
Answer:
Lateral flexor strength, trunk stabilization
Q: Muscle focus of Front Support
Answer:
Abdominals, scapular stabilizers
Q: Objective of Front Support
Answer:
Trunk stabilization, scapular stabilization
Q: Muscle focus of Back Support
Answer:
Shoulder extensors, hip extensors
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Muscle focus of Pelvic Curl
Abdominals, hamstrings
Objective of Pelvic Curl
Spinal articulation, hamstring control, pelvic lumbar stabilization
Muscle focus of Roll Up
Abdominals
Objective of Roll Up
Abdominal strength, spinal mobility and stability
Muscle focus of Spine Twist Supine
Obliques
Objective of Spine Twist Supine
Spinal rotation, pelvic lumbar stabilization, abdominal control with oblique emphasis
Muscle focus of Leg Lifts or Leg Changes
Abdominals
Objective of Leg Lifts or Leg Changes
Pelvic lumbar stabilization, hip disassociation
Muscle focus of Leg Circles
Abdominals
Objective of Leg Circles
Pelvic lumbar stabilization, hip disassociations and mobilization
Muscle focus of Hundred
Abdominals
Objective of Hundred
Abdominal strength, trunk stabilization
Muscle focus of Single Leg Stretch
Abdominals
Objective of Single Leg Stretch
Abdominal strength, trunk stabilization
Muscle focus of Criss Cross
Obliques
Objective of Criss Cross
Abdominal strength with oblique emphasis, trunk stabilization
Muscle focus of Spine Stretch
Abdominals, back extensors
Objective of Spine Stretch
Spinal articulation, trunk stabilization, hamstring stretch
Muscle focus of Saw
Obliques
Objective of Saw
Hamstring stretch, back extensor control, abdominal control with oblique emphasis
Muscle focus of Spine Twist
Obliques
Objective of Spine Twist
Trunk mobility, back extensor control, abdominal control with oblique emphasis
Muscle focus of Cat Stretch
Abdominals, mid/upper back extensors
Objective of Cat Stretch
Abdominal control, back extensor strength, lumbar spine stretch
Muscle focus of Back Extension
Back extensors
Objective of Back Extension
Back extensor strength
Muscle focus of Single Leg Kick
Hamstrings
Objective of Single Leg Kick
Hamstring stretch, upper back extensor strength
Muscle focus of Side Lifts
Obliques
Objective of Side Lifts
Lateral flexor strength, trunk stabilization
Muscle focus of Front Support
Abdominals, scapular stabilizers
Objective of Front Support
Trunk stabilization, scapular stabilization
Muscle focus of Back Support
Shoulder extensors, hip extensors
Objective of Back Support
Trunk stabilization, shoulder extensor strength, hip extensor strength
Muscle focus of Rolling Like A Ball
Abdominals
Objective of Rolling Like A Ball
Trunk stabilization, shoulder stabilization
Muscle focus of Chest Lift
Abdominals
Objective of Chest Lift
Abdominal strength, pelvic stability
Muscle focus of Chest Lift With Rotation
Obliques
Objective of Chest Lift With Rotation
Abdominal strength with oblique emphasis, pelvic stability
Muscle focus of Double Leg Stretch
Abdominals
Objective of Double Leg Stretch
Abdominal strength, trunk stabilization
Muscle focus of Corkscrew
Abdominals
Objective of Corkscrew
Hip flexor control, abdominal strength
Muscle focus of Seal Puppy
Abdominals
Objective of Seal Puppy
Trunk stabilization and control, hip joint stretch
Muscle focus of Hundred Prep
Abdominals
Objective of Hundred Prep
Abdominal strength, trunk stabilization
Muscle focus of Rest Position
Relaxation of lower back
Objective of Rest Position
Relaxation, lumbar spine stretch
Knee Extension
Quadriceps femoris
Knee Flexion
Hamstrings
Hip Extension
Gluteus maximus, hamstrings
Hip Flexion
Iliopsoas, rectus femoris, sartorius
Hip Abduction
Gluteus medius, gluteus minimus
Hip Adduction
Adductor longus, adductor brevis, adductor magnus, gracilis
External Rotation of Hip
Gluteus maximus, deep outward rotators
Internal Rotation of Hip
Gluteus medius, gluteus minimus
Spine Rotation
External obliques, internal obliques, erector spinae
Lateral Flexion of Spine
External obliques, internal obliques, quadratus lumborum, erector spinae
Spine Extension
Erector spinae
Spine Flexion
Rectus abdominis, internal obliques, external obliques
Elbow Extension
Triceps brachii
Elbow Flexion
Biceps brachii, brachialis
Shoulder Extension
Latissimus dorsi, teres major, posterior deltoid, pectoralis major sternal portion
Shoulder Flexion
Pectoralis major clavicular portion, anterior deltoid
Internal Rotation of Shoulder
Subscapularis, teres major
External Rotation of Shoulder
Infraspinatus, teres minor
Shoulder Abduction
Middle deltoid, supraspinatus
Shoulder Adduction
Pectoralis major, latissimus dorsi
Ankle-foot Plantar Flexion
Gastrocnemius, soleus
Ankle-foot Dorsiflexion
Tibialis anterior, extensor digitorum longus
Ankle-foot Inversion
Tibialis anterior, tibialis posterior
Ankle-foot Eversion
Peroneus longus, peroneus brevis
Head Movements
Sternocleidomastoid, scalenes, splenius
Scapula Stabilization and Movement
Trapezius, rhomboids, levator scapulae, serratus anterior
Pelvic Lumbar Stabilization
Transversus abdominis, multifidus, pelvic floor muscles
Ten Principles of Pilates
Awareness, breath, balance, concentration, center, control, efficiency, flow, harmony, precision
Benefits of Lateral or Intercostal Breathing
Oxygenate the body, improve circulation, calming effect, encourage concentration, recruit the abs, provide rhythm for movements
Axial skeleton
Skull, spinal column, sterum, ribs
Spinal Column
7 cervical vertebrae, 12 thoracic vertebrae, 5 lumbar vertebrae, sacrum, coccyx
Upper Extremity of Appendicular Skeleton
Clavicle, scapula, humerus, ulna, radius, carpals, metacarpals, phalanges
Lower Extremity of Appendicular Skeleton
Os coxae (hip), femur, patella, tibia, fibula, tarsals, metatarsals, phalanges
Key postural body landmarks
ASIS, PS, ischial tuberosity (sit bone), greater trochanter of femur, lateral malleolus of fibula
Types of synovial joints
Ball and socket, hinge, pivot, gliding, condyloid, saddle
Pivot joint
Uniaxial rotation of one bone around its own long axis
Example of pivot joint
Radius rotates within ring-like ligament secured to the ulna
Gliding joint
Allows sliding or gliding movement
Example of gliding joint
Intercarpal/intertarsal joints, intervertebral joints
Saddle joint
Each articular surface has a concave and convex surface, more movement than a condyloid joint
Example of saddle joint
Carpometacarpal of the thumb
Condyloid joint
Oval surface of one bone fits into complementary depression of another bone, permits all angular motions
Example of condyloid joint
Wrist, knuckle
Hinge Join
Permits flexion and extension only
Example of hinge joint
Elbow, knee, ankle
Ball and Socket joint
Most freely moving, at the root of limbs
Example of ball and socket joint
Shoulder, hip
Intervertebral joint
Gliding joint
Acromioclavicular joint
Gliding joint but functions as a pivot joint
Sternoclavicular joint
Gliding joint
Shoulder joint
Ball and socket joint
Elbow joint
Hinge joint
Wrist joint
Condyloid joint
Sacroiliac joint
Between the ilium and sacrum
Hip joint
Ball and socket joint
Knee joint
Hinge joint
Ankle joint
Hinge joint
Subtalar joint
Hinge joint, responsible for inversion and eversion of foot
Types of Muscle
smooth, cardiac, and skeletal
Smooth muscle
form the walls of the hollow viscera, such as the stomach and bladder, of various systems of tubes like those found in the circulatory system, the respiratory system, and the reproductive orgrans.
The contraction of smooth muscle and cardiac muscle
is involuntary.
Cardiac muscle
is found in the heart and is structurally and functionally similar to both skeletal and smooth muscles.
Functional syncytium
applies to cardiac muscle which can function as a single unit for contraction.
Skeletal muscle
is composed of thread-like fibers displaying alternating dark and light bands (striations).
Striations
are skeletal muscle fibers which are innervated by cranial or spinal nerves.
The contraction of skeletal muscle
is voluntary.
Functions of skeletal muscle are
body movement and to maintain posture.
Muscle makes up
40-45% of the adult body weight.
The voluntary muscular system includes
434 muscles, but only about 75 pairs are involved in general posture and movement.
Perimysium
connective tissue which binds units of 100-150 muscle cells or fibers.
Fasciculus
a bundle made of 100-150 muscle cells or fibers and connective tissue.
Several fasciculi
can be found together by a shealth of perimysium to form a larger unit.
Epimysium
a covering over several fasciculi bound by a shealth of perimysium.
Belly of the muscle
is the central part of a muscle.
Tendon
where the muslce attaches to the bone.
Flat aponeurosis
tendon where muscle attaches to the bone.
Two types of skeletal muscle
slow twitch and fast twitch
Slow twitch
Type I, red
ST
tonic muscles
Fast twitch
Type II, white
FT
phasic muscles
ST fibers
are more efficient in maintaining isometric activity and sustained contractions.
FT fibers
can produce more force but fatigue more easily.
Stabilizers
tend to be tonic muscles.
Movers
tend to be phasic muscles.
Muscles
can be inter-changeable in function.
Postural (tonic) muscles
tend toward overuse and eventual shortening.
Phasic muscles
tend towards discuse and weakness.
Agonist
principle muscle in a movement.
Antagonist
opposite muscle in action to the agonist.
Synergist
a muscle that acts to neutralize an undesired action.
Stabilizer or fixator
a muscle that anchors or supports a bone or body part.
Co-contraction
contraction of the agonist and antagonist at the same time to produce a stable joint or balanced movement.
Motor unit
a motor neuron and the muscle fibers it innervates.
All or nothing principle
a motor unit will either contract fully or not at all.
Motor units with large numbers of fibers
are designed for gross force production.
Motor units containing a small number of fibers
are dsigned for fine control.
Isometric contraction
contraction of a muscle in a static position, no change in the length of the muscle or the angle of the joint.
Isometric contractions
are typically used by stabilizers.
Isotonic contraction
contraction of a muscle through the full range of motion (ROM) or part of the ROM, a dynamic contraction.
Isotonic contractions
are typically used by movers.
Two types of isotonic contractions
concentric and eccentric
Concentric contraction
positive movement or shortening contraction. The muscle shortens during the contraction and the angle of the joint decreases.
Eccentric contraction
negative movement or lengthening contraction. The muscle lengthens during the contraction and the angle of the joint increases.
Isokinetic contraction
contraction of muscle through all or part of the ROM with the resistance automatically adjusting to the degree of force exerted against it. Requires a machine.
Mat Block System
Foundation, Abdominal Work, Spinal Articulation, Bridging, Lateral Flexion/Rotation, Back Extension
Fundamental BASI Warm Up
pelvic curl, spine twist supine, chest lift, chest lift with rotation
Intermediate BASI Warm Up
roll up, spince twist supine, double leg stretch, single leg stretch, criss cross
Posture can be described
in terms of alignment of the joints and body landmarks.
Posture can be understood
in terms of muscle balance and function.
Plumb Line
Used to analyze posture relative to “ideal posture” from the side.
Posture can be evaluated from
the side, and front and back views
Symmetry of the body
is observed from a front and back view.
Good alignment (posture)
translates into less stress on the spine and more economical muscluar activity.
Deviations of posture
will lead to malfunctioning of the inner organs.
Points that should fall on the plumb line
lobe of ear, cervical vertebra, shoulder joint, midway through trunk, greater trochanter of femur, slightly anterior to the midline of the knee, slightly anterior to the lateral malleolus
When viewing a client from the side
deviations should be noted in the sagittal plane.
When viewing a client from the front or back
deviations should be noted in the coronal or frontal plane.
Points that should be analyzed from the front or back
head, shoulders, space between the arms and the trunk, pelvis, knees, feet
Postural deviations
may be structural or functional (learned)
Functional postural deviations
create muscle imbalances
Lumbar hyperlordosis
involves an increased lumbar curve of the spine that is commonly accompanied by an anterior tilt of the pelvis.
Lumbar hyperlordosis commonly associated with
weak abdominals, tigh hip flexors, and tight lower back extensors.
Kyphosis
involves an increased throracic curve of the spine.
Flat Back
involves a decrease in the normal degree of curvature in the lumbar spine.
Sway Back (Fatigue)
characterized by pushing the pelvis forward relative to the plumb line and the thoracic spine, takes little energy to maintain.
Handedness
asymmetrical development of muscles, common in occupations or athletic endeavors that require repetive use of the dominant hand.
Scoliosis
involves one or more lateral curvature of the spine, primarily in the coronal plane; usually involves roration of the involved vertebrae.
Genu Recurvatum
hyperexteneded knees
Genu Valgum
knock knees; caused by lateral deviation of the distal tibia
Genu Varum
bow legs; cuasedby medial deviation of the distal tibia
Two muscles that have the most profound effect on stabilization and the prevention of back pain
transverse abdominus and multifidus
Roll down
tool to assess posture and alignment; observe from the back, side and front view.
Joseph Pilates was born in
Dusseldorf, Germany in 1883
Joseph and Clara Pilates set up the first pilates studio in
New York in 1926
ASIS
anterior superior iliac spine
PS
pubic symphysis
Neutral pelvis
the ASIS on each side of the pelvis and the PS are in the seam coronal plane and the two ASIS are in the same transverse plane.
Posterial pelvic tilt
tuck, ASIS is behind the PS
Anterior pelvic tilt
arch, ASIS is front of the PS
Muscles that act on the pelvic complex
spinal flexors, pelvic floor, spinal extensors, spinal lateral flexors and rotators, hip flexors, hip extensors, hip adductors, hip abductors, hip external rotators, hip internal rotators
Inhalation
diaphragm lowers or flattens during contraction and the thoracic cavity enlarges; pressure inside the lungs lowers and air is drawn inside
Exhalation
diaphragm relaxes and the volume of thoracic cavity is decreases; pressure inside the lungs is higher and air is forced out of the lungs
Intercostal breathing
emphasizes the lateral expansion of the rib cage; helps maintain abdominal contraction
Muscle focus
is the muscle or group of muscles that is the primary focus of an exercise
Objective
describes that action of the muscle during an exercise
Cue
relates to the actual execution of an exercise; relate to precision and communicating
Stabilizers
muscles that stabilize the movement
Movers
muscles that produce movement
Initiator
the initial cue or focus of the movment
SIM
stablize, initiate, move
Anatomical position
arms at side, thumb and fingers extended, palms facing forward
Sagittal plane
divides the body into left and right; movement occurs around the cororal axis (flexion and extension)
Coronal plane
divides the body into front and back; movement occurs around the sagittal axis (abduction and adduction)
Anterior
front
Posterior
back
Transverse plane
divides the body into upper and lower; movment occurs around the longitudinal axis (rotation)
Flexion
movement in an anterior direction for the upper extremities and hip; movement in an posterior direction for the lower extremities
Extension
opposition of flexion
Hyperextension
excessive movement in the direction of extension
Abduction
movement away from the midline
Adduction
movement toward the midline
Lateral flexion
movement of the head, neck and trunk in the coronal plan
Circumduction
combination of flexion, abduction, extension, and adduction
Multidirectional – gliding
flat or curved surfaces articulating on one another
Rotation
occurs in the transverse plane around the longitudinal axis
Tilt
can be anterior, posteror, or lateral
Fibrous joint
immovable
Cartilaginous joint
slightly movable
Synovial joint
freely movable
Center of gravity
lies slightly anterior to the first or second sacral segment
Imagery
tool used by instructors to create images that the client can relate to
Imprinting
using the image of the imprint of the body or body parts into the ground or mat (spinal articulation)
Muscle focus of Hamstring Pull 1
abdominals
Objective of Hamstring Pull 1
hamstring stretch, pelvic lumbar stabilization, abdominal strength
Muscle focus of Roll Over
abdominals
Objective of Roll Over
spinal articulation, lower back stretch, hamstring stretch
Muscle focus of Open Leg Rocker
abdominals
Objective of Open Leg Rocker
trunk stabilization, back extensor strength, spinal articulation
Muscle focus of Shoulder Bridge Prep
abdominals, hamstrings
Objective of Shoulder Bridge Prep
hamstring strength, pelvic lumbar stabilization, hip disassociation
Muscle focus of Side Kick
abdominals, back extensors
Objective of Side Kick
trunk stabilization, hip flexor control and stretch, hip extensor control and stretch
Muscle focus of Double Leg Kick
back extensors
Objective of Double Leg Kick
hamstring control, scapular stabilization, back extensor strength
Muscle focus of Swimming
back extensors
Objective of Swimming
trunk stabilization, shoulder flexor control, hip extensor control
Muscle focus of Rocking Prep
back extensors
Objective of Rocking Prep
hip flexor stretch, hip extensor control, back extensor strength
Muscle focus of Leg Pull Front
hip extensors
Objective of Leg Pull Front
hip extensor control, upper body strength, scapular stabilization
Muscle foucs of Leg Pull Back
hip extensors, shoulder extensors
Objective of Leg Pull Back
trunk stabilization, hip extensor strength, shoulder extensor strength
Muscle focus of Teaser Prep
abdominals, back extensors
Objective of Tesaser Prep
abdominal strength, back extensor strength
Muscle focus of Hamstring Pull 2
abdominals
Objective of Hamstring Pull 2
trunk stabilization, abdominal strength, pelvic lumbar stabilization
Muscle focus of Hamstring Pull 3
abdominals with oblique emphasis
Objective of Hamstring Pull 3
abdominal strength with oblique emphasis, pelvice stabilization
Muscle focus of Shoulder Bridge
abdominals, hamstrings
Objective of Shoulder Bridge
pelvic lumbar stabilization, hamstring and back stretch, hip flexor control and stretch
Muscle focus of Control Balance
hip extensors
Objective of Control Balance
hip flexor stretch, trunk stabilization, hip extensor control
Muscle focus of Jack Knife
abdominals, hip extensors
Objective of Jack Knife
spinal articulation, abdominal control, hip extensor strength
Muscle focus of Hip Circles Prep
abdominals with oblique emphasis, back extensors
Objective of Hip Circles Prep
Abdominal strength with oblique emphasis, hip flexor control
Muscle focus of Side Kick Kneeling
hip abductors, shoulder stabilizers
Objective of Side Kick Kneeling
trunk stabilization, hip flexor control and stretch, hip extensor control and stretch
Muscle focus of Side Bend
Abdominal obliques
Objective of Side Bend
Abdominal oblique strength, abdominal oblique stretch, shoulder strength and stabilization
Muscle focus of Swan Dive Prep
back extensors
Objective of Swan Dive Prep
abdominal control, hip extensor control, back extensor strength
Muscle focus of Teaser 1
abdominals, back extensors
Objective of Teaser 1
abdominal strength, back extensor strength, hip flexor control
Muscle focus of Neck Pull
abdominals
Objective of Neck Pull
hamstring stretch, abdominal strength, back extensor control
Muscle focus of Scissors
hip flexors, hip extensors
Objective of Scissors
hip extensor control and stretch, hip flexor control and stretch, pelvic lumbar stabilization
Muscle focus of Bicycle
hip flexors, hip extensors
Objective of Bicycle
pelvic lumbar stabilization, hip flexor control and stretch, hip extensor control and stretch
Muscle focus of Corkscrew Advanced
Abdominals with oblique emphasis
Objective of Corkscrew Advanced
spinal articulation, hip flexor control, abdominal strength with oblique emphasis
Muscle focus of Rocking
back extensors, hip extensors
Objective of Rocking
hip extensor control, back extensor strength, chest and shoulder stretch
Muscle focus of Teaser 2
abdominals, back extensors, hip flexors
Objective of Teaser 2
hip flexor strength, abdominal strength, back extensor strength
Muscle focus of Teaser 3
abdominals, back extensors
Objective of Teaser 3
abdominal strength, back extensor strength, hip flexor control
Muscle focus of Hip Circles
abdominals with oblique emphasis
Objective of Hip Circles
hip flexor control, abdominal strength with oblique emphasis
Muscle focus of Twist
abdominal obliques
Objective of Twist
abdominal oblique strength, abdominal oblique stretch, shoulder strength and stabilization
Muscle focus of Push Up
triceps
Objective of Push Up
trunk stabilization, elbow extensor strength, shoulder horizontal adductor strength
Muscle focus of Swan Dive
back extensors, hip extensors
Objective of Swan Dive
trunk stabilization, hip extensor strength, back extensor strength
Muscle focus of Boomerang
abdominals, back extensors
Objective of Boomerang
abdominal strength, back extensor strength, hip flexor control
Muscle focus of Crab
abdominals
Objective of Crab
lower back stretch, trunk stabilization, cervical spine stretch
Block for Back Extension
Back Extension
Block for Back Support
Bridging
BASI Block System
Foundation, Abdominal Work, Spinal Articulation, Bridging, Lateral Flexion/Rotation, Back Extension
Block for Bicycle
Bridging
Block for Boomerang
Spinal Articulation
Block for Cat Stretch
Back Extension
Block for Chest Lift
Foundation
Block for Chest Lift With Rotation
Foundation
Block for Control Balance
Spinal Articulation
Block for Corkscrew
Lateral Flexion/Rotation
Block for Corkscrew Advanced
Lateral Flexion/Rotation
Block for Crab
Spinal Articulation
Block for Criss Cross
Abdominal Work
Block of Double Leg Kick
Back Extension
Block for Double Leg Stretch
Abdomoninal Work
Block for Front Support
Bridging
Block for Hamstring Pull 1, 2, 3
Abdominal Work
Block for Hip Circles and Hip Circles Prep
Lateral Flexion/Rotation
Block for Hundred and Hundred Prep
Abdominal Work
Block for Jack Knife
Bridging
Block for Leg Circles
Foundation
Block for Leg Pull Front
Bridging
Block for Leg Pull Back
Bridging
Block for Neck Pull
Abdominal Work
Block for Open Leg Rocker
Spinal Articulation
Block for Pelvic Curl
Foundation
Block for Push Up
Bridging
Block for Rest Position
Foundation
Block for Rocking and Rocking Prep
Back Extension
Block for Roll Over
Spinal Articulation
Block for Roll Up
Foundation
Block for Rolling Like A Ball
Spinal Articulation
Block for Seal Puppy
Spinal Articulation
Block for Shoulder Bridge and Shoulder Bridge Prep
Bridging
Block for Side Bend
Lateral Flexion/Rotation
Block for Side Kick and Side Kick Kneeling
Lateral Flexion/Rotation
Block for Side Lifts
Lateral Flexion/Rotation
Block for Single Leg Kick
Back Extension
Block for Single Leg Lefts/Leg Changes
Foundation
Block for Single Leg Stretch
Abdominal Work
Block for Spine Stretch
Spinal Articulation
Block for Spine Twist
Lateral Flexion/Rotation
Block for Spine Twist Supine
Foundation
Block for Swan Dive and Swan Dive Prep
Back Extension
Block for Swimming
Back Extension
Block for Teaser Prep, 1, 2, 3
Abdominal Work
Block for Twist
Lateral Flexion/Rotation
When the body is equipped with good core strength
movement is more efficient and the body is better protected against injury
Percent of adult individuals who will be incapacitated by back pain at some point in their life
80%
Back pain is often
ambiguous
The most beneficial form of care and treatment for back pain
exercise
Role of abdominals in a back care program
The abdominals support the back and alleviate pressure from the spine; support the lower spine.
Muscles important for core stabilization
multifidus, transverse abdominus, obliques, pelvic floor muscles
Multifidus
important back extensor muscle with regards to trunk stabilization
Transverse abdominus
most important abdominal muscle for trunk stabilization
Rectus abdominis
does little for trunk stabilization, primarily a flexor of the trunk
Crucial for the generation of intra-abdominal pressure, an important component in reducing the forces borne by the spine
transverse abdominus and obliques
Works in conjunction with the transverse abdominus to stabilize the core
pelvic floor muscles
A pilates program should achieve a balance between
abdominal work, spinal flexors, spinal extensors, rotators and lateral flexors
Considerations when determining the effectiveness of abdominal and back exercises
varying ranges of motion, sufficient intensity, sufficient overload, correct mechanics, correct muscle recruitment, utilizing intra-abdominal pressure
Contraindicated
not recommended
Those with disc conditions should not preform
Roll Down and Saw
Contraindications for those with spine issues
pressure on the cervical spine, flexion in an erect position, fexion accompanied by rotation, extension of the torso with excessive load on the lumbar spine, extension accompanied by rotation
Disc Protrusion
herniated disc, focal bulge of disc
Disc Extrusion
prolapsed disc, center of disc (nucleus pulposus) extrudes out of disc into neural canal
Spondylolysis
stress fracture in region of neural arch of vertebrae
Spondylolisthesis
slipping forward of one vertebrae on the vertebrae below, usually secondary to spondylolysis
Spinal stenosis
narrowing of the spinal cavity
Arthritis
Inflammation of a join
Osteoporosis
reduction in bone density and strength
Factors to consider int he process of knowing one’s client
restrictions, injuries, treatment, medical conditions, pregnancy, level of fitness, approach to well-being
How to achieve flow in a pilates class
clear and concise sequencing, logical progression with smooth transitions, dividing attention equally, a personable and sensitive approach, clear communication between instructor and clients
Modification
changing the choreography of an exercise to meet certain goals
Assist
utilizing external means (apparatus) to achieve specific goals
Modifications and assists can be used to
make exercises easier or more challenging
When modifying an exercise, it is important to understand
the mechanics of the exercise, its aim, possible contraindications, and the client’s ability, restrictions and body type
Types of assists
springs, bands, cushions, balls, roller, circle
Recovery time before the same muscle group is challenged
2-3 minutes
Exercises that should be placed early in the routine
large muscle group exercises and lower-risk abdominal exercises
Exercises that should be included after adequate warm-up
higher-risk exercises, spinal hyperextension, extreme spinal fexion, spinal rotation
Exercises should be balanced according to
primary joints and their movements (hip flexion, extension, abduction, adduction, rotation)
Different functions of muscle groups
stabilization and mobilization
Type of muscle contraction
isometric, concentric, eccentric
Ranges of motion
flexion, rotation, lateral flexion, extension
Muscle Focus of Side Leg Lift – Gluteals Side Lying Series
Gluteus medius
Objective of Side Leg Lift – Gluteals Side Lying Series
hip abductor strength, pelvic lumbar stabilization
Block of Side Leg Lift – Gluteals Side Lying Series
Leg Work
Muscle Focus of Forward and Lift – Gluteals Side Lying Series
Gluteus medius
Objective of Forward and Lift – Gluteals Side Lying Series
hip abductor strength, pelvic lumbar stabilization
Block of Forward and Lift – Gluteals Side Lying Series
Leg Work
Muscle Focus of Forward with Drops – Gluteals Side Lying Series
gluteus medius
Objective of Forward with Drops – Gluteals Side Lying Series
hip abductor strength, pelvic lumbar stabilization
Block of Forward with Drops – Gluteals Side Lying Series
Leg Work
Muscle Focus of Adductor Squeeze
hip adductors
Objective of Adductor Squeeze
hip adductor strength, pelvic lumbar stabilization
Block of Adductor Squeeze
Leg Work
Muscle Focus Hip Extension Bent Knee – Gluteals Kneeling Series
Hip extensors
Block of Focus Hip Extension Bent Knee – Gluteals Kneeling Series
Leg Work
Objective Focus Hip Extension Bent Knee – Gluteals Kneeling Series
hip extensor strength, pelvic lumbar stabilization
Muscle Focus of Hip Abduction Bent Knee – Gluteals Kneeling Series
hip abductors
Objective of Hip Abduction Bent Knee – Gluteals Kneeling Series
hip abductor strength, pelvic lumbar stabilization
Block of Hip Abduction Bent Knee – Gluteals Kneeling Series
Leg Work
Muscle Focus of Hip Extension Straight Leg – – Gluteals Kneeling Series
Hip extensors
Objective of Hip Extension Straight Leg – – Gluteals Kneeling Series
hip extensor strength, pelvic lumbar stabilization
Block of Hip Extension Straight Leg – – Gluteals Kneeling Series
Leg work
Muscle Focus of Adductor Lift
Hip Adductors
Objective of Adductor Lift
hip adductor strength, pelvic lumbar stabilization
Block of Adductor Lift
Leg Work
Muscle Focus of Arms Bent – Standing Series
Pectorals
Objective of Arms Bent – Standing Series
shoulder horizontal adductor strength, scapular stabilization
Block of Arms Bent – Standing Series
Arm Work
Muscle Focus of Arms Straight – Standing Series
Pectorals
Objective of Arms Straight – Standing Series
shoulder horizontal adductor strength, scapular stabilization
Block of Arms Straight – Standing Series
Arm Work
Muscle Focus of Arms Overhead – Standing Series
Deltoids
Objective of Arms Overhead – Standing Series
shoulder flexor strength, shoulder stabilization
Block of Arms Overhead – Standing Series
Arm Work
Muscle Focus of Single Arm Side Press – Standing Series
Shoulder adductors
Objective of Single Arm Side Press – Standing Series
scapular stabilization, shoulder adductor strength
Block of Single Arm Side Press – Standing Series
Arm Work
Muscle Focus of Single Arm Bicep – Standing Series
Biceps
Objective of Single Arm Bicep – Standing Series
elbow, flexor strength, scapular stabilization
Block of Single Arm Bicep – Standing Series
Arm Work
Muscle Focus of Ankles – Sitting Series
hip adductors
Objective of Ankles – Sitting Series
foot control, hip adductor strength
Block of Ankles – Sitting Series
Leg Work
Muscle Focus of Below Knees – Sitting Series
Hip adductors
Objective of Below Knees – Sitting Series
trunk stabilization, hip adductor strength
Block of Below Knees – Sitting Series
Leg Work
Muscle Focus of Above Knees – Sitting Series
Hip adductors
Objective of Above Knees – Sitting Series
trunk stabilization, hip adductor strength
Block of Above Knees – Sitting Series
Leg Work
Muscle Focus of Knees – Supine Series
Hip adductors
Objective of Knees – Supine Series
hip adductor strength, pelvic lumbar stabilization
Block of Knees – Supine Series
Leg Work
Muscle Focus of Ankles – Supine Series
hip adductors
Objective of Ankles – Supine Series
hip adductor strength, pelvic lumbar stabilization
Block of Ankles – Supine Series
Leg Work
Muscle Focus of Ankles Bent Knees – Prone Series
hip adductors, hip extensors
Objective of Ankles Bent Knees – Prone Series
hip adductor strength, hip extensor strength
Block of Ankles Bent Knees – Prone Series
Leg Work
Muscle Focus of Ankles Straight Knees – Prone Series
hip adductors, hip extensors
Objective of Ankles Straight Knees – Prone Series
hip adductor strength, hip extensor strength
Block of Ankles Straight Knees – Prone Series
Leg Work
Muscle Focus of Hamstrings – Prone Series
gluteals, hamstrings
Objective of Hamstrings – Prone Series
Knee flexor strength, hip extensor strength
Block of Hamstrings – Prone Series
Leg Work
Muscle Focus of Chest Lift (Magic Circle)
Abdominals, hip adductors
Objective of Chest Lift (Magic Circle)
abdominal strength, hip adductor strength
Block of of Chest Lift (Magic Circle)
Abdominal Work
Muscle Focus of Swan Prep (Magic Circle)
back extensors
Objective of Swan Prep (Magic Circle)
back extensor strength, shoulder flexor strength
Block of Swan Prep (Magic Circle)
Back Extension